Road to Powerlifting
- Barbell Back Squat: 3 x 3
- 70% 1-RM: 126 lb
- 80% 1-RM: 144 lb
- 90% 1-RM: 162 lb, 5 rep max
- Box Squats: 5 x 15, 135 lb
- Leg press: 5 x 15, 298 lb
- Smith machine narrow stance squats: 5 x 15, 75 lb
- Walking EZ bar lunges: 5 x 15, 30 lb
Ab Workout:
- Decline Sit ups: 4 x 20, 15, 15, 10, 6 lb medicine ball
- Leg raises: 4 x 20, 15, 15, 10
- Medicine ball v-up: 4 x 20, 15, 15, 10, 6 lb medicine ball
Just recently, I have decided that I am going to implement more stretching into my workouts (I know better, but hate stretching) but it will be good for my lifting and looking into possibly starting a beginner yoga and working on mobility as well before and after exercises. I figure I need to do whatever I can to help me on my lifts, especially the heavier ones so I can reduce my chances of injuries. If you have any good mobility workouts, stretches, or someone you follow on social media who does good yoga practices, please pass it on to me! thank you!
Be the best version of you 
I use a foam roller and lacrosse ball before every workout. I hate stretching too, but the roller and ball have taken care of just about everything, including pain reduction.
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I need to implement the foam rollers, do you use it for both upper and lower body?
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I use foam rollers for larger muscles in the legs and hips, and lacrosse balls for shoulders, back, and pecs. They’re really the magic ingredient.
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I used the foam roller today and found that it hurt but I will try to continue using it, ha, It will take some routine for me to get to it and making it a part of my workouts 🙂
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It’s really a pre-workout lifesaver. Should be a good hurt though. If it’s really painful back off the pressure a bit.
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Okay, yes mine did hurt, but I wasn’t sure if that was of the normal, so now I know! thank you 🙂 Hopefully this will help now that I am trying to implement it more often.
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